Nowadays, most apartments have gyms but not every apartment gym is up to par. Some of them are downright disappointing. One or two treadmills, an elliptical, and maybe a few weight machines is typically all you find in an apartment gym — that hasn’t been recently renovated. But, you don’t need fancy gym equipment and a ton of room to get a good workout! Here are a few exercises that’ll burn calories and work your muscles, without forcing you to take up a lot of space:
Jumping Jacks
Jumping jacks might sound like an easy exercise, but the more jumping jacks you do the more sweat you work up. Jumping jacks work the entire body and they provide you with a strong cardio boost. If all the treadmills and ellipticals are being used, you can do jumping jacks instead to help you burn calories and start your day off right!
3 sets of 30 (10-second hold between each set)
Plank-to-Push-Up
This exercise isn’t for someone looking to “take it easy.” Sure, you can do this move anywhere but that doesn’t mean it’s easy — it’s a tough workout! Start in a plank position and then lower into a push-up, pause, and then lower back up to a plank position. Repeat this move while keeping your back as straight as possible and your core activated.
3 sets of 10
Goblet Squats
Your legs will be burning for a while after a few sets of these goblet squats. They are no joke! But it’s a good kind of pain — it makes you feel like you’re working really hard! What’s so great about these squats is that you can use hand weights or you can use your body weight. Just make sure you’re slowly lowering all the way down between your legs so that your hamstrings are on your calves. Once done, lower back up just as slowly as you went down.
2-3 sets of 10
Wall Sit
Odds are, there are a few walls at your gym that aren’t occupied. All you have to do to complete this exercise is to rest your back on one of the walls. Slide down so your legs are a little bit in front of you (you should resemble a chair). Make sure your knees are above your ankles and that your back is straight.
Hold 30 seconds to one minute
Lunges
Lunges are one of those exercises that work everything. Your legs, obviously, but your core as well. Every time you put your leg back and squat down you’re working your core because you’re balancing. You’re also working your glutes, quadriceps, and hamstrings. Lunges are easily one of the best lower body workouts out there (just as good as squats) because they work so well. You can even add intensity by holding a weight in each hand while you squat. Or, holding a weight and twisting to the side to bring more activation to your core.
2-3 sets of 10 (on each side)
Ballet Twists
A fantastic exercise for your core that you can do anywhere. All you need is a yoga mat. Sit on your mat with your legs extended and then lean back 45 degrees from your hips. Bring both of your hands overhead and then twist your torso to the right while placing your right arm on the mat. Reach your left arm overhead for a few counts before repeating the motion on the opposite side.
3 sets of 7 reps (on each side)
Calf Raises
A lot of people forget all about their claves! Do they work their thighs, glutes, arms, but calves? Nope. Not a lot of people really know how to work those. Well, I’m here to tell you it’s pretty simple. Working your calves is as easy as walking on your tip-toes. Yes, I’m serious. Stand on your tiptoes and walk around. DON’T let your heels touch the ground, even for a second!
30-45 seconds
Jump Rope
Feeling nostalgic? Jumping rope used to be the go-to activity in middle school and now you can use this as an adult work out to help you burn calories. Jumping rope typically doesn’t take up a ton of room and it works out your entire body. A great form of cardio that you can easily combine with other exercises like mountain climbers and lunges for a more complete workout. Jumping rope is also just as effective on its own!
5-7 minutes
Russian Twist
Russian twists work your obliques more than a majority of other ab workouts out there! That’s because they’re designed to really target that area. Do you want a small waist or a 6-pack? Do these twists a few times a week! Simply lay on your yoga mat, bend your knees, and sit up so your back is off the floor. Your thighs should create a V-shape. Then, twist your torso to the right side and hold. Then, twist your torso to the left side and hold.
3 sets for 20-30 seconds (10-second rest between sets)